Melatonin Might Be Wrecking More Than Your Sleep — Study Links It to Heart Failure

If you take melatonin to sleep, a scary 2024 headline probably caught your eye: “Study Links Melatonin to Heart Failure.”

For the millions who rely on this over-the-counter supplement, this news is confusing and alarming. You’re wondering if your nightly routine is secretly damaging your heart.

In this article, we cut through the panic. We’ll break down the specific study everyone is talking about. We’ll show you who is actually at risk.

We will also give you an actionable plan for how to use melatonin safely in 2025.

It will help you know if you face melatonin heart risks and what to do about the melatonin heart failure news.

The 2024 Study: What Did It Actually Find?

Let’s get straight to the source. The panic you’re seeing online comes from a real, peer-reviewed study published by the renowned Cleveland Clinic in early 2024. Researchers analyzed data from patients who all had type 2 diabetes.

They found that those who used melatonin had a 58% higher risk of developing heart failure later on, compared to those who didn’t use it.

This link was found in a very specific group that was already at high risk for heart disease. It’s a serious ‘red flag’ for this group, not a condemnation for everyone.

• The Source: The headlines stem from a Cleveland Clinic study published in early 2024, led by Dr. S. Nissen.
• The Specific Finding: In patients with type 2 diabetes, melatonin use was linked to a 58% increased risk of developing heart failure.
• The Crucial Context: This study did not look at healthy young adults or the general population. It focused only on a specific, high-risk group.
• Correlation vs. Causation: This is critical. The study shows an association (a link), not proof that melatonin causes heart failure.

Why Would Melatonin Affect the Heart?

To understand the risk, we first have to stop thinking of melatonin as a gentle sleep aid and start thinking of it as what it is: a hormone.

It’s a powerful signal that interacts with many systems in your body, not just your brain. Your blood vessels, for example, have receptors for melatonin.

It means the hormone can attach to them and cause them to constrict or relax, which can change your blood pressure.

Some research also suggests melatonin side effects could include edema, or fluid retention, which puts a direct strain on the heart.

• It’s a Hormone: Melatonin is not a harmless herb; it’s a powerful hormone that sends signals throughout your entire body.
• Blood Vessel Effects: Melatonin can interact with receptors on your blood vessels, which may affect your blood pressure.
• Potential for Fluid Retention: Some research suggests high-dose melatonin could contribute to edema (swelling), a key feature of heart failure that strains the heart.
• The “High-Dose” Problem: The supplement market is unregulated. Many people take 10mg or 20mg, which are “mega-doses” compared to the 0.3mg – 1mg your body makes naturally.

Who Is Really at Risk from Melatonin?

The Cleveland Clinic study focused on a very specific group, but they aren’t the only ones who should be cautious.

The key takeaway is that melatonin is a hormone, and like any hormone, it can cause problems for people with pre-existing conditions. If your body’s systems are already under strain, adding a powerful hormonal signal could be risky.

It is especially true for your cardiovascular system. Here’s a simple breakdown of who should be paying the closest attention to the new melatonin heart risks.

• People with Type 2 Diabetes: This was the group from the study. The link between melatonin and heart failure was specifically found here.
• Anyone with High Blood Pressure (Hypertension): Melatonin can affect blood vessels. If you already take medication to control your blood pressure, you must check with your doctor.
• Those with Existing Heart Failure: If you’ve already been diagnosed with heart failure, taking a supplement linked to fluid retention is a bad idea without explicit medical approval.
• People on Blood Thinners: Melatonin can have a mild effect on blood clotting, which could interfere with medications like Warfarin.

The ‘Mega-Dose’ Problem: Are You Taking Too Much?

One of the biggest problems with melatonin isn’t just that people take it, but how much they take. The U.S. supplement market is not well-regulated.

Many popular gummies and tablets come in 10mg or even 20mg doses. This is a “mega-dose” compared to the 0.3mg to 1mg your brain naturally produces.

A shocking 2023 study found that 88% of melatonin products were mislabeled, with some containing over 300% of the listed amount. You might be taking far more than you think.

• Physiological vs. Supplement Dose: Your brain makes 0.3mg-1mg. Many supplements are 10 to 30 times that strength.
• Inaccurate Labels: A 2023 JAMA study showed most labels are wrong. You cannot be sure of your dose.
• Look for Verification: To protect yourself, only buy brands with a “USP Verified” or “NSF Certified” seal. This means a third party has checked them for purity and potency.
• “Less is More”: Most experts agree that for sleep, doses of 0.5mg to 1mg are just as effective as 10mg, with fewer side effects.

3 Safer Ways to Sleep (That Aren’t Melatonin)

If this article has you thinking about ‘breaking up’ with melatonin, you’re not alone. The good news is the most effective long-term sleep solutions don’t come in a bottle.

These methods train your brain and body to sleep naturally, without the potential melatonin heart risks.

They take more effort than popping a pill, but the result is sustainable, natural sleep. Here are the best melatonin alternatives.

• The Gold Standard: CBT-I: This is Cognitive Behavioral Therapy for Insomnia. It’s a “boot camp” for your brain to relearn sleep and is proven to be the most effective long-term solution.
• Non-Hormonal Supplements: You can ask your doctor about other options like Magnesium Glycinate, L-Theanine, or Valerian root. (But remember: still check with your doctor first).
• “Boring” Sleep Hygiene (That Works): Re-frame the basics as non-negotiable. Get sunlight first thing in the morning, keep your room cool (65-68°F), and wake up at the same time every day, even on weekends.

How to Talk to Your Doctor About Melatonin

It can feel strange to bring up an over-the-counter supplement with your doctor, but it’s critical. Your doctor needs to know everything you take to keep you safe.

They won’t judge you for trying to get better sleep. They just want the full picture to protect you from a bad melatonin interaction or side effect.

When you go, don’t just say “I take melatonin.” Be specific and prepared to ask the right questions.

• Bring the Bottle: Don’t just say the name; bring the actual bottle so your doctor can see the exact dose and ingredients.
• Question 1: “Based on my health (my diabetes/high blood pressure), are there any risks with me taking this?”
• Question 2: “Does this supplement interact with any of my prescription medications?”
• Question 3: “What is the lowest safe dose you recommend I try?”
• Question 4: “If I want to stop, what are the best alternatives for me?”

Your 2025 Action Plan: How to Use Melatonin Safely

Okay, that was the science. Now for the action plan. This is not about panic; it’s about being smart.

You need to assess your personal risk and decide if this supplement is right for you. For most healthy people, short-term use is likely fine.

But for some, it’s time to talk to a professional. Here is your step-by-step safety check to find out is melatonin safe for heart for you.

• Who MUST Talk to Their Doctor: You must talk to your doctor if you have existing heart failure, high blood pressure, type 2 diabetes, or if you take blood pressure medication or blood thinners.
• Check Your Dose: The expert consensus is “less is more.” The American Academy of Sleep Medicine (AASM) recommends starting at the lowest possible dose, like 0.5mg to 1mg.
• Check for Quality: A 2023 study found 88% of melatonin products were mislabeled. Look for a “USP Verified” or “NSF Certified” seal on the bottle to ensure potency and purity.
• Use for Short-Term Only: Melatonin is best for short-term problems like jet lag or shift work. It was not intended for chronic, nightly use for years.

Your Sleep Is Crucial. So Is Your Heart.

So, is the melatonin heart failure link real? Yes, the 2024 Cleveland Clinic study shows a real association for a specific, at-risk group.

It’s a powerful reminder that melatonin is a hormone, not a vitamin. It has real effects on the body.

Your sleep is crucial, but so is your heart. Before you take your next dose, look at the label. Think about your personal health. And make a plan to discuss your entire supplement list with your doctor or pharmacist.

Don’t let the melatonin heart risks panic you. Let them empower you to make a safer, more informed choice tonight.